Trent's Training Log

Training Training Logs
1

Been debating whether I should post a log onto T-Nation for a while. My friend at the same uni (Yusef) has been recording his log on the nation for a while and he has got some helpful responses. He has been telling me for ages to post one so here goes.

Started recording my workout’s on the computer around 8 weeks ago. Started weight training midway through January this year as I knew it would help my Rugby and always was intrigued by weights but could never be arsed. Luckily since Day 1 I have been able to go with guys who have a good basic knowledge so I didn’t fall into the trap of using the machine weights gym and not ever touching a barbell.

Took me a while to get into the gym but have been enjoying it ever since I set foot in January. Started to get more into it around (May/June) and have started regularly going around (3-4) times a week and have been eating better.

Made fairly good gains (IMHO) during the summer and have decided not to continue club rugby as I’ve just generally lost the passion for it and didn’t think it was worth the time and effort. Still playing a bit of Rugby on the side as it only takes up 1 day a week now (and it’s a Matchday so it’s all good)

Here are my details
Height: 168cm
Weight: 80kg
Chest: 41’
Neck: 15’
Arms: 14.5’
Forearms: 12.25’
Thighs: 23.75’
Calves: 15’

BF: ‘Unsure at the moment, rough guess would be just under 15%?’
Squat (1RM): 155kg
Deadlift (1RM): 155kg
Bench (1RM): 105kg
Dips (2RM): 60kg
Overhead Press (5x5): 60kg
Pullups: 12

Quite a big improvement from January, where I could squat around 75kg for (5x5), Deadlift around 70kg for a few reps, Bench 65 (1 rep), BW Dip only for about 10, Struggled with 2 pullups and Overhead Press about 30kg for 5 reps.

General goals are to get stronger, gain muscle and drop body fat %. I have specific lifting and measurement goals as well which will post up later.

Here goes my training log, please feel free to critique and post questions.

Week 1, Day 1 (Monday 3-350pm)

Decided to ‘bust’ my nuts since didn’t think I worked hard enough the day before (was a bench day). My flatmate had done 10x10 of 85kg and 1x35 of 100kg Squats and yet still has a lower 1RM than me (140kg). Decided I needed to do some high rep Squats as well since I rarely do them.

Warm up of 70kg for 5 reps.

Decided to try 100kg, 10x10.
Did 5x10 of 100kg and was probably one of the most painful things ever. Couldn’t physically do any more at that weight so deloaded to 90kg and did 5x10 of that. Last reps of the set’s were a struggle but managed it. Probably the hardest session ever for me and forgot how painful how volume squatting is. Could barely walk afterwards and lower back/legs were pretty hurting.

2

Your flatmate sounds like a bad ass, when do I get to meet him?!

3

WK 1 Day 2 (Thursday 245-4pm)

Body still so damn sore. 5x10 + 5x10’s gave me severe doms for ages whilst I had a rugby game yesterday afternoon which busted my nuts. Taking so much more contact than I used to (playing scrum half now as opposed to wing) probably due me being more fearless and not relying on the other players.

Got a stinger on the right forearm/elbow after being cleared out of a ruck by a Prop and stood on by the same Prop but besides that all good. Fitness still a issue but I just CBA with it at the moment and since it’s not a high standard of Rugby doesn’t really matter. Extra strength and size has helped a lot on the field though.

Deadlifts 1x5 70kg, 1x5 110kgs (warm up’s), 2x3 140kg, 1x5 140kg
Inverted Rows 3x12
Pullups/Chinups superset 5 sets each to failure
Got 11,9,7,6,4 and 11, 8, 6, 5, 4 for each.

Quite tiring session, deadlifts were fairly difficult and taxing as that was my new 5 rep max. Only 2nd time I’ve done inverted rows so still working into them and the pullups/chinups were pretty tiring. Don’t do any direct arm work so chin’s are the closest thing I get to.

Took longer than I should of due to talking to other people about their 5/3/1 program. Might start that soon.

4

hmmmmmm you know the feeling?! YH I should start integrating some real bent over row’s into my workout

5

You need to quit doin’ some of this stupid shit you’re doin.

6

Or else you’re going to be FUCKED UP b4 you’re 40

7

WK 1 Day 3 Friday (245-410)

Overhead Squat 50kg (5 reps)… First time tried shoeless, form was fucking shit struggling to keep the weight on the heels and feet weren’t stable

Dropped weight to 40kg and form was much better, managed 12 reps 1st then then 13 reps next.

Overhead Press 62.5kg (5, 4, 3) then 60kg (5, 5). After final set quickly dropped weight to 40kg and grinded out 10 reps

Barbell Rollouts 4x10

Hanging Leg Raises 4x10

Overall felt reasonably pleased. Gym wasn’t too busy as well which made things better.

8

WK 2 Day 1 (Monday 845pm-945pm)

Bench Day, 1st Day of 5/3/1 option 2

Decided to try 5/3/1 as received the e-book and my 3 training partners were on it including my flatmate. All around similar strength levels so will be interesting how it goes for all of us.

Bench based on a real 1RM of 107.5 so working off a 90% of that which was 97.5kg

Bench:
5x40kg, 5x65kg, 5x75kg, 10x82.5kg

Really pleased with the final set as I was aiming for 8. Using Wendler’s formula working to a 1RM of 110kg which is pleasing.

Dips: 5x10 (25kg)
Pleased with these although I had to grind out the last rep of the last set. Fairly tough

DB Bench 30kg
Sets of (8, 7, 6)
Tried to go for 3x8 but couldn’t manage it on my 2/3rd set)

Kroc Rows 30kg
Left hand 25 then Right hand 32
Pretty stupid of me as my flatmate told me before and after that I should be doing the same number of reps in each hand to avoid imbalances but I completely forgot. Never done that many DB rows before let alone high rep rows. Grip gave out at the end and was shattered afterwards.

Watched my partner do some OH squats then left.

Enjoyed my 1st day of 5/3/1. Most likely going tomorrow night to do SQUATS. Thank God It’s Squat Day!

9

WK 2 Day 2 (Tuesday 845-1000)

Wendler 5/3/1 Option 2 (DEADLIFT DAY)

Started a bit late due to platforms being busy / took a while stretching.

70x5, 95x5, 105x5, 120x13

Did the 13 fairly quickly and reasonably pleased as was aiming for around 10. Didn’t feel that damn training, only at the end of my set the hardest part was the lockout for me.

Accessory Work:

Pullups 50 reps (8 sets) 1st set was 11, rest of sets were around 5-7

Barbell Rollouts 5x10 (I sweat my balls off this doing this for some reason)

Good Mornings 5x10, 50kg (first time doing these not even sure If I was doing them with good form, did feel it in my hams though)

Time to eat.food.

10

Looks good, though I fuckin hate roll-outs. Always feel like my skull is going to implode with the strain.

I strongly suggest switching to option 1 for 5/3/1.

11

HonestIago, turns out I am a twat and was doing Option 1 all along. When I was copying the Wendler’s CEILING formula into my spreadsheet I was using his percentages as well which were Option 1. Feel better about using Option 1, as have more energy for the final set.

Yusef, yes I know I need to row more!! Perhaps tomorrow in my press day.

12

WK 2 DAY 3 (friday 1425-1535)

Wendler 5/3/1 week 1 Option 1 - Military press day

5x40, 5x50, 10x57.5kg

Overhead Squat 40kg
5x10

Weighted Chinups (5kg)
11, 7, 6, 6, 6, 5, 5, 5

DB Seated Shoulder Press (20kg)
3x10, 1x9, 1x8

13

WK 2 Day 4 (Sat 1545-1635)

Wendler 5/3/1 week 1 option 1 - SQUAT DAY

SQUATS
70kgx5 (warmup)
92.5kgx5
105x5
120x10

Last set was a ball buster and thought my calves were going to rip in half for some reason. Quite pleased with 1st week of 5/3/1, glad I managed double digit reps in all my final sets.

ACCESSORY WORK:

Leg Press 190kg (3x15)
ROM was better than usual, for some reason was so damn HARD today and properly busted my nuts so much that had difficulty walking afterwards.

Best Part of the Day:
Decided to go on a food binge and got a text from training partners/flatmate that they were at KFC enjoying a post-workout meal. Went there and saw my mate feasting on a 14 piece bucket with 6 packets of fries. Decided that was too much for me so only went for measly 10 piece and 4 packets of fries. Feeling the effects now!

14

WK 3 DAY 1 (monday 545-7)

Wendler 5/3/1 Wk 2 Day 1 Option 1 - BENCH DAY

40x5, 50x5, 60x5, 70x3, 77.5x3, 87.5x6

pretty fucking pissed off with 6 as was aiming for at least 7 hopefully 8. Wasn’t feeling it today

Dips (30kg):
10, 10, 10, 10, 8

DB Bench (30kg)
10, 7, 6

Kroc Rows (40kg)
20 each hand

15

WK 3 DAY 2 (Tuesday 845 - 1010)

Wendler 5/3/1 WK 2 day 2 option 1 - deadlift day
5x70, 5x90, 3x100, 3x112.5, 13x127.5

Pretty fucking tiring, have scabs from last week Deadlifting. They reopened again and had blood all over my legs during my final set. Really tried to push myself and took a little bit more rest between reps than last week. Last reps were pretty tough, no problem off the ground but lockout was difficult in the final few. Balls thoroughly busted.

Weighted Pullups (10kg)
8, 5, 4, 4, 4

Barbell Rollouts
5x10

Good Mornings (40kg)
3x10

Front Squat (40kg)
3x10
(50kg) 1x10
(60kg) 1x10

Only 2nd time done front squats so my wrists were in fucking agony. Want to keep on doing them along with some clean pulls as I want to eventually be able to clean. Won’t be happening anytime soon with my piss poor wrist flexibility.

Probably sweated the most I have in the gym in ages and drank approx 3-4 litres of water in the gym. Went home and cooked myself 4 beef burgers on 4 pieces of bread. Athletic.

Strangely enough have continue to drop body weight even though am eating approximately 1.5X a day more than my training partner (similar foods) but he’s gaining weight.

16

Week 3 Day 3 (saturday 410-520)
SQUAT DAY
Wendler 5/3/1 Week 2 day 3

Haven’t been able to hit the gym since Tuesday as had a rough rugby game on wednesday. Damaged my AC joint but nothing serious, week off rugby and anything overhead presses to give the shoulder a rest. Squats are mostly fine though.

Squat
70x5, 90x5, 100x3, 112.5x3, 127.5x7

Was aiming for 8 but literally could not muster out anymore reps after the 7th. 7th rep was shoddy as hell too. First time trying Surge WORKOUT fuel, didn’t notice anything different but only 1st session. Had 2 scoops with bout 600 ml water. Not consuming recommended intake of 20oz per hour but oh well. Want it to actually last me

Front Squat
3x10 (70kg)
2x6 (80kg)
Just mainly doing these to achieve flexibility in my wrists which in time will help with learning how to clean.

Leg Press (180kg)
1x8, 2x10

Going deeper than I have ever been before. Really felt it today and busted my nuts big time.

Afterwards had a few steaks and a few too many cakes and doritos whilst watching movies. Had first pizza in months last night, largest size only went up to 13.5’ and consumed in no time. piss poor.

17

Week 4 Day 1 (Deadlift DAY)
Week 3 day 1 (wendler 5/3/1) (545pm-700)

Deadlift
5x105, 3x120, 6x135
Warm up sets and working sets were fine. When I got onto 135 the Right shoulder didn’t feel too great and probably should of stopped after rep 5. Should of taken my rest week this week as the AC joint is still pretty bad.

Chin-Ups (10kg)
10, 9, 8, 6, 5, 5, 5, 4, 3, 3

Gym was too fucking busy and there were no free barbell so couldn’t be assed waiting just to do some light good-mornings. Didn’t want to try Rollouts/Rows/Dips/CG Bench due to shoulder. Pretty shit session all round but couldn’t be helped.

18

You need to quit doing some of this stupid shit you’re doing! WTF is with “Week 4 Day 1” but then “Week 3 day 1 Wendler”, SO DAMN CONFUSING AND UNNECESSARY!! Just write what week it is with Wendler, if anything!

Just thought I’d bust your nuts…

19

Other than that, solid training! Bar the injury of course!

20

YH is pretty confusing I will change that. Don’t you worry the GYM will now be taking full priority. Have had my nuts busted bad enough by everything in my life, no point busting them for a team that is s***